Nutrition experts have highlighted a popular diet that may contribute to weight loss and lower blood pressure at the same time, making it a suitable choice for people who want to lose weight and improve their overall health. According to the Mirror newspaper, this diet is backed by scientific studies confirming its effectiveness and safety in the short and long term. The DASH diet was developed by researchers in the United States at the National Heart, Lung, and Blood Institute to help lower blood pressure. The results concluded that the DASH diet is associated with an average reduction in systolic blood pressure of 5.2 mmHg and diastolic blood pressure of 2.6 mmHg. The study also showed that following this diet is linked to a 20% lower risk of cardiovascular diseases, including heart attacks, strokes, and coronary artery disease.
According to nutritionist Robert Hobson, this diet not only improves blood pressure but may also aid in weight loss. In an interview with Saga magazine, Hobson said that the DASH diet resembles the Mediterranean diet in its emphasis on fruits, vegetables, and lean proteins, while limiting sugar, salt, and fat. He explained that its effectiveness in lowering blood pressure is scientifically proven, and although it was not originally designed for weight loss, many of its followers report a decrease in their weight. Studies indicate that weight loss on the DASH diet is more noticeable when daily calorie intake is reduced, as research has shown that some people lost about 3.8 kg in just eight weeks.
This is attributed to the diet's focus on low-calorie foods, especially fruits and vegetables, with an emphasis on the importance of long-term commitment for sustainable results. The DASH diet does not require special foods; it is based on a balanced distribution of portions from various food groups to meet daily calorie needs, while choosing foods low in saturated and trans fats and low in sodium. The diet encourages plenty of vegetables, fruits, and whole grains, as well as low-fat or fat-free dairy products, fish, poultry, legumes, nuts, and vegetable oils. It also calls for limiting foods high in saturated fats, such as fatty meats, full-fat dairy products, and tropical oils, in addition to reducing sugary drinks and desserts. The British Heart Foundation confirms the health benefits of this diet, citing a large study published in the journal Nutrients that analyzed the results of seven comprehensive studies, including 15 observational studies and 31 randomized controlled trials.
